NUTRITION GUIDE FOR: To keep your caffeine levels “topped ...€¦ · later on. You can consume...

The healthy snack for training and racing

•Naturalenergybar•Simpleandcomplex

carbsfromfruit&grain

•Providesoneofyour5-A-Day

ENERGYBAR

Yourbreakfastshouldbelightandhighincarbohydrate;goodexampleswouldbecereals,toastandporridge.

Caffeinegivesyoubothaphysicalandmentalboost.Whentakingpartintoughsporteventslikeasportive,ithelpstoincreaseyourenduranceperformanceandcapacity.Thismeansyoucangofasterthanbeforewithoutanyextratraining!

Thescientificresearchhasshownaneffectivedoseis3mgcaffeineperkgbodyweightforincreasedenduranceperformance.Belowyoucanseehowmuchcaffeine(3)youneedtotakedependingonyourbodyweightandanexampleofwhatyoucouldtaketogetthere.

It’srecommendedtotakethis60-90minutesbeforethestartofyourride.However,somecyclistsprefertotakethislateronintheride,justbeforeitstartstogettougherandfatiguereallykicksin.

Yourbodyremovescaffeinefromyourbloodstreamovertime.Onceyouhaveloadedupwithcaffeine,youshouldtopupwith30mgeveryhour.EnergyGelPlusandIsoGelPluseachcontainexactly30mgcaffeinepersachet.

Starttodrinkandeatassoonasyouhavesettleddownintoyourrhythmafterthestarttokeepyourstorestoppedup.Youmightnotfeelitstraightawaybutitwillmakeadifferencelateron.Howmuchyouareabletodrinkduringyoureventwilldependonweatherconditions.Inwarm/hotconditions,the2:1fructoseandelectrolyteformulationinEnergySourcemeansthatyoucandrinkuptoonelitreperhour.Thiswillprovidefluids,electrolytesandcarbohydrateforenergy.Iftheweatheriscoolandyoudrinkless,yourcarbohydrateintakewillbelessandyouwillneedtoboostitwithgelorbars.IfyoudrinkthefollowingamountsofEnergySourceeachhour,youcantakethefollowingnumberofgelsorbarsshown:

800mlEnergySource:nogel

750mlEnergySource:1xgelsachetor½EnergyBarperhour

400mlEnergySource:2xgelsachetsor1xEnergyBarperhour

It’simportanttofocusondrinkingasmuchaspossibletoremainhydrated.ForgelintakeyoucanuseeitherHIGH5EnergyGelorIsoGeldependingonpersonalpreference.

BREAKFAST

CAFFEINE

DURING YOUR RIDE

Tokeepyourcaffeinelevels“toppedup”yourfirstgeleveryhourshouldbeEnergyGelPlusorIsoGelPlus.Bothcontain30mgofcaffeine.Anyremaininggelseachhourshouldthenbestandardgelwithnocaffeine.

Whenweexerciseyourmusclesbecomeenergydepletedandbreakdown.Alongbikeridereallypushesyourbodytothelimitsoexpectsorenessandstiffnessafterwards.Consumingproteinandcarbohydrateafterwardshelptoreplenishyourmuscleenergystoresandkickstarttherepairandrecoveryprocess.

Drink400mlProteinRecoveryassoonasyoufinish.Thiscontainsauniqueblendofwheyproteinisolateandcarbohydrate.Itgivesyouthetimetohaveashowerandrelaxabitbeforeeatingabalancedmealonetotwohourslater.

AFTER YOUR RIDE

Carbohydrateisyourhigh-energyfuelforenduranceevents.Itwillhelpyougofasterandfurther.Unfortunately,youonlyhavealimitedamountofcarbohydratestoredinyourbodyandit’sdepletedafterlessthantwohoursofcycling.Carbohydratere-fuellingwillsubstantiallyextendyourendurancebyprovidingtheextraenergyyouneed.You’llenjoyyoureventmoreandfeelstronger,particularlylateron.Youcanconsumeenergybar,gelsanddrinksforcarbohydrate.

HIGH5EnergySourceisanadvancedsportsdrinkthatcontainsarevolutionarycarbohydrateformulationknownas2:1fructosetoextendyourendurance.Findoutmoreabout2:1fructosedrinksandhowyoucanbenefithere

Youlosefluidsandelectrolyteswhenyousweat.Ifyoudon’treplacethese,thenyouobviouslybecomedehydratedwhichcanreallyaffectyourperformance.Sportdrinks,likeHIGH5EnergySource,containelectrolytestoenhancetheabsorptionofwaterandhelpyoure-hydrate.

STAYING HYDRATED

FUELLING YOUR BIKE RIDE

GOOD TO KNOW:

Theseguidelinesarebasedonthelatestscienceandrealworldfeedbackfromthousandsofathletestohelpyouperformbetterandenjoyyourbikeridemore.Researchshowsthatbysimplyfollowingtheseguidelinesonthedayofanevent,cyclistswereabletomaintaintheirpace26%longer(1).Thiswascomparedtotheirexistingbrandofnutritionconsumedasnormal(2).

1.IndependenttestbasedonCycling.2.Formoredetailsseehttp://highfive.co.uk/research-and-development/go-further.html3.Wedonotrecommendcaffeineforchildrenandpregnantorbreastfeedingwomen.

Bodyweight: Amount&sourceofcaffeine:

40kg 120mg (425mlEnergySourceX’treme)

50kg 150mg (550mlEnergySourceX’treme)

60kg 180mg (650mlEnergySourceX’treme)

70kg 210mg (750mlEnergySourceX’treme)

80kg 240mg (500mlEnergySourceX’treme+1xIsoGelX’treme)

90kg 270mg (750mlEnergySourceX’treme+2xGelPlus)

Getting your nutrition right can make all the difference to getting across the finish line and enjoying your ride. HIGH5 is the on course sports nutrition at Etape Loch Ness so here’s a guide to help you plan your nutrition strategy for the ride.

NUTRITION GUIDE FOR:

Formoreinformationvisit:www.highfive.co.uk

For beginner to pro

Image:DarrenGoddard

FLAVOUR: CITRUS

•Contains2:1fructoseformulation

•Maintainsenduranceperformanceandhydration

ENERGYSOURCE

A smooth gel with a dash of real juice for a light taste

•Raceproveninworld’stoughestcompetitions•23gofcarbohydrate•Suitableforvegetarians&vegans

ENERGYGEL